All you need for this is a steep decline, most conveniently, a hill. Begin the overspeed drill at the top of the hill. When ready, run down the hill as fast as possible but being careful not to run out of control. What this will do is get your legs adjusted to running faster than you normally would on a flat surface. This will help increase your pick up speed. Again, be very careful not to get caught running out of control. With that much speed, a fall down a hill could be quite painful.
One of the oldest and best drills for conditioning. I like to place my cones about 10 yards apart to form a square, and then perform conditioning from cone to cone. Try using this combination and then create your own:
- The first 10 is a sprint
- The second 10 is a sideways shuffle
- Then Backwards sprint
- And finish with a bear crawl
I suggest 3-5 one way then turn around and go the opposite direction. Other exercises to incorporate can be "high knees," "butt kicks," "karaokes," or simple two feet hops.
Set up two coaches, 40 yards apart, and line up your players along the line of one of the coaches. All the players should begin this conditioning drill by getting on their knees, with their feet underneath them, in preparation for squat jumps. The drill involves doing a number of different motions, following by a sprint to the other coach. Feel free to vary the number of sprints and the number and type of exercises.
- On the coach's signal, the players are to rock back onto their heels and do 10 squat jumps.
- Immediately following their squat jumps, the players sprint to the other coach where they will do 10 sit-ups upon crossing the line he represents.
- After their ten sit-ups, the players then sprint back to the other coach for 10 up-downs or burpees.
- Sprint followed by 10 push-ups.
- Sprint followed by 10 mountain climbers.
- Sprint followed by 10 heel touches.
- Sprint followed by 10 jumping jacks
- Sprint followed by 10 push-ups
- Sprint one forty-yard dash to finish the drill.
On this conditioning drill, the players can either count for themselves or you can have them all do it as a team. I use this type of conditioning to get the players in shape for the season and for disciplinary reasons. Remember to start at a reasonable level and continue to add reps as the players get into shape.
To begin, split the team up into 2 groups. Instruct each group to go to opposite end zones and line up on the front goal line. In other words the two teams are facing each other, separated by the entire football field, and standing in opposite corners.
Next, using a whistle or a yell, signal the players to take off on a sprint down the sideline to the other end zone, so that the groups have now switched sides. Once the groups complete their 100-yard sprint, instruct them to walk the end zone line to the other side of the field. The pace should be a fast walk, and each group should prepare immediately for the next whistle or yell signaling their go. I have my players do four of these laps, and then line up across a line for two 70 yard sprints in similar fashion… then two 50's, two 40's, two 20's and two to four 10's (used for quickness in getting off the ball, we usually let the players walk the ten yards back).
I believe this type of sprint conditioning is good for in-season practices; staying in shape for the game and building your wind.
- Break the team up into four groups
- Have one group with a coach at each corner of the football field
- On the whistle, two groups diagonal from one another will begin doing push-ups, while the other two groups sprint around the field
- Once each of the sprint groups arrive back to their original corner, they begin doing push-ups while the other two groups run
After one rep of this, you can add sit-ups, grass drills or any other exercise.
NOTE: Do not start the other groups running until ALL groups are back. Be sure to increase or add exercises only as the players become better conditioned.
After a poor game performance or for disciplinary reasons, I will have our team perform the following:
Split your team into 2 groups and place each group on a separate goal line. Group A does 20 push-ups, on their coaches count, then sprints 100 yards to the other goal line. Meanwhile, at the same time, the other group, Group B, is doing 20 sit-ups, on their coaches count, and sprints 100 yards. Group A will do 19 sit-ups and sprint 100 yards as Group B does 19 push-ups and sprints 100 yards. Each group will work their way down to zero, alternating push-ups and sit-ups with 100 yard sprints in between. This is a gut buster.
Kids don't like to do this one. We usually do this on Monday's if at all.
Note: This is part two, click here for part one!